Struggling with lower back pain? Here’s when to get help, how physiotherapy works, and what you can do to recover faster - perfect for the busy festive season.

Why Lower Back Pain Happens (and Why It’s So Common)

Lower back pain is one of the most frequent issues we treat in clinic. As winter approaches and the festive season ramps up, it’s easy to overload your spine without realising it.

Common causes include:

• Poor desk posture

• Heavy gardening or DIY

• Lifting shopping bags incorrectly

• Prolonged sitting or standing

• Sudden awkward movements

• Reduced core strength

• Previous injuries

• Natural age-related changes

Your lumbar spine carries the load of your upper body while allowing you to bend, twist, and move. It’s strong - but it’s not invincible.

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Back Pain Red Flags: When to Seek Urgent Medical Help

Most back pain is not serious, but some symptoms require immediate attention. Contact your GP or go to A&E if you experience:

• Loss of bladder or bowel control

• Numbness in the saddle area

• Severe weakness in both legs

• Unexplained weight loss

• Night-time pain that wakes you

• Fever with back pain

• New back pain with a history of cancer

• Severe pain following a fall or trauma

These symptoms are rare but important to recognise.

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When to See a Physiotherapist for Lower Back Pain

Don’t wait until you’re in severe pain. Book a physiotherapy appointment if:

• Your pain hasn’t improved after 1 - 2 weeks

• Pain is affecting work or daily activities

• The problem keeps coming back

• You have leg pain, pins and needles, or numbness

• You’re unable to exercise or do the activities you enjoy

Early intervention = quicker recovery and reduces the risk of long-term problems.

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How to Manage Lower Back Pain at Home

Before or alongside physiotherapy, you can use these effective home strategies:

1. Keep moving

Avoid complete bed rest. Gentle walking, stretching, and swimming help speed recovery.

2. Use heat or ice

• Heat: great for muscle tension

• Ice: best for the first 48 hours of acute inflammation

3. Use over-the-counter pain relief if needed

Paracetamol or ibuprofen can help you stay mobile. Always follow the packet instructions.

4. Improve your posture

A few ergonomic tweaks (especially for home workers) can significantly reduce strain.

5. Stretch and strengthen

A physio can show you targeted exercises to support your spine and prevent future episodes.

6. Reduce stress

Stress increases muscle tension, which often makes back pain worse.

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What to Expect at Your Physiotherapy Appointment

Your first physiotherapy session is thorough and personalised. It typically includes:

✔ Comprehensive assessment

We examine your posture, movement, strength, flexibility, and identify which structures are causing pain.

✔ Clear diagnosis

You’ll understand what’s happening, why it’s happening, and what you can do to help it recover.

✔ Tailored treatment plan

No generic programmes - your plan is tailored to your goals and lifestyle.

✔ Treatment may include:

• Manual therapy to ease pain and improve mobility

• A personalised exercise programme

• Advice on posture, ergonomics, lifting technique, and daily habits

• Pain management strategies

• Long-term prevention planning

Your goals become our goals - whether that’s gardening without pain, working comfortably, or playing with your grandchildren on Christmas morning.

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How Massage Therapy Enhances Physiotherapy Results

Combining physiotherapy with massage can accelerate recovery. Massage helps by:

• Reducing muscle tension and spasms

• Improving blood flow for faster healing

• Releasing trigger points

• Promoting relaxation and reducing stress

• Increasing flexibility to enhance exercise effectiveness

It’s especially useful for chronic tension or long-standing lower back pain.

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Preventing Future Lower Back Pain Episodes

Recovery is only part of the picture, prevention matters too. We help you build long-term resilience through:

• Regular strengthening and mobility exercises

• Proper lifting technique

• Taking breaks from prolonged sitting

• Stress reduction strategies

• Maintaining a healthy weight

Think of back care as maintenance, not just treatment.

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🎄 Festive Offer: Give the Gift of Better Movement

Make this Christmas more comfortable for yourself or someone you care about.

December Gift Card Savings

• £10 OFF any gift card

• £20 OFF when you spend over £100

Gift cards can be used for physiotherapy, massage, or combined treatment packages. Discounts apply even on our existing treatment block offers.

🗓️ Valid until 15th December 2025

Start the new year feeling stronger, healthier, and pain-free - or give someone a thoughtful gift that genuinely makes a difference.

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Ready to Book Your Physiotherapy Appointment?

Don’t let lower back pain stop you enjoying the festive season. Whether you’re currently in pain or want to prevent it, we’re here to help you move better, feel better, and live pain-free.

Contact us today to book your assessment or purchase a discounted gift card.

Back pain is common - but you don’t have to live with it. With the right treatment, most people make a full and lasting recovery.